Raise your hand if you crave fast weeknight dinners that are easy, nourishing, and require little to no cleanup. This foil-pack dinner recipe for Cod, Carrot & Green Bean Foil Packets fits the bill. It calls for mild-flavored cod (any other firm white fish or even salmon would work just as well), baby carrots, French green beans, Soyaki (a bottled Asian sauce I get at Trader Joe’s) and a zesty avocado topping made with lime zest, lime juice, cilantro, and plain Greek yogurt.

Cooking dinner in foil packets is a hot 2019 food trend according to the New York Times. I love the trend because it’s super easy, and cooking in packets lends itself to nutritious ingredients like seafood, chicken, and vegetables.

Cooking meals in a packet—also known by the French term, en papillote—may sound fancy, but it’s super simple and can easily be done at home. All it requires is placing your ingredients in the center of a piece of aluminum foil or parchment paper, wrapping everything up into individual packets, and then baking in the oven … or over a campfire.

To close the packs, bring up the sides of the foil and fold over twice to double seal. Then seal the ends, making sure to leave a bit of room in the packets for the heat to circulate. Place the packets on a sheet pan or baking sheet, pop into the oven, and in less than 20 minutes, dinner is done.

The versatility of foil pack dinners can’t be beat. Choose your favorite vegetables, protein, and sauce, and you’re good to go.

If you don't have a Trader Joe's in your area and can't find Soyaki, use teriyaki sauce and a sprinkle of sesame seeds instead. You can change up the flavor profile of this recipe entirely by using your favorite Italian vinaigrette instead of the teriyaki sauce and fresh basil or parsley instead of cilantro in the avocado sauce.

Cut four 17-inch rectangular pieces of aluminum foil and place on a work surface.

Lay the carrots, green beans, and half the green onions in the center of each piece of foil. Drizzle ½ tablespoon Soyaki or teriyaki over each veggie mound. Lay the cod on top of the vegetables and season with kosher salt and pepper. Drizzle the remaining Soyaki evenly over each piece of cod. (If you're using teriyaki add a sprinkle of sesame seeds as well.)

Seal each packet by bringing up the sides and folding the top edge over twice. Seal the edges in the same way.

Place the packets on a baking sheet and bake until the fish is cooked through and the vegetables are tender, 15 to18 minutes.

To make the Avocado Sauce:

While the fish is in the oven, place the avocado quarters, half the cilantro, yogurt, lime zest, lime juice, salt, and pepper in the bowl of a mini food processor. Process until smooth, stopping a few times to scrape down the sides of the bowl. Season with additional salt and pepper to taste.

Open the packets carefully (be mindful of the steam!), Place the fish and vegetables on a plate and top with the avocado sauce and the remaining green onion and cilantro leaves.

Notes

198% vitamin A per serving! Thank you carrots!!

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Be sure to check out my recipe roundup featuring a dozen other foil-pack dinners.

I created this recipe in partnership with GOED, the Global Organization for EPA and DHA Omega-3s. All opinions are my own.

Why buy frozen fish sticks when you can make these easy-does-it Parmesan Salmon Sticks with Zesty Avocado Dipping Sauce from scratch. A simple combo of grated Parmesan cheese, whole wheat Panko bread crumbs, and minced garlic provides the crunchy coating for each salmon stick, and the dipping sauce is made easily in a mini food processor with one ripe avocado, plain Greek yogurt, fresh tarragon, lemon zest and lemon juice, Dijon mustard, and honey.

Do you eat the recommended two servings of seafood every week? The 2015 Dietary Guidelines for Americans recommends we all consume at least two seafood meals weekly and two to three servings for pregnant and nursing women. Seafood contains a powerhouse of nutrients including lean protein, antioxidants like selenium, and omega-3 fatty acids, which play a positive role in keeping our hearts, eyes and brains healthy. But getting those two seafood meals down the hatch every week can be a challenge for some families unless, of course, you make my newest recipe for Parmesan Salmon Sticks with Zesty Avocado Dipping Sauce!

Each serving of my salmon fish sticks has over 3 grams of omega-3 fats. Here’s how they’re made:

Start with 1.25 pounds of skinned salmon filet. (I bought two center cut pieces at the fish counter.) Slice into 3/4-inch by 3 or 4-inch “sticks.” Coat the sticks in flour, egg, and a mixture of grated Parmesan cheese, whole wheat Panko, and fresh garlic.

Line a rimmed baking sheet with aluminum foil. Spray a cooling rack with nonstick cooking spray and place on top of the baking sheet. Place the salmon sticks on top and then spray their tops lightly with nonstick spray. Bake at 425°F for 8 to 10 minutes until the coating is crispy and the fish is cooked through.

I'm lucky because everyone in my family loves salmon. Whether we're having smoked salmon on a bagel with light cream cheese and a juicy tomato slice, baked tilapia with roasted asparagus on the side, or these Parmesan-crusted salmon sticks, this flavorful fish provides a boatload of healthy omega-3s to our diets.

Ingredients

20 ounces center-cut salmon fillet, skinned

¼ cup all-purpose flour

1 large egg

1 tablespoon water

1 cup grated Parmesan cheese

½ cup whole wheat Panko bread crumbs

1 medium garlic clove, minced

Dipping Sauce:

1 ripe avocado, seeded, peeled, and cut into quarters

¼ cup plain nonfat Greek yogurt

Zest of half a lemon

Juice of half a lemon, 2 tablespoons

1 sprig fresh tarragon leaves, about 2 teaspoons

1 teaspoon honey

1 teaspoon Dijon mustard

¼ teaspoon kosher salt

Pepper to taste

Instructions

Preheat oven to 425°F. Line a large rimmed baking sheet with aluminum foil and set aside. Spray a cooling rack with nonstick cooking spray and place on top of the baking sheet.

Place the salmon on a cutting board and slice into ¾-inch by 3 or 4-inch strips.

Place the flour in a shallow bowl. In a second bowl, whisk together the egg and water until well combined. Place the Parmesan cheese, bread crumbs, and garlic in a third bowl and use a fork to mix everything together.

To bread the salmon, coat all sides with flour and shake off excess. Dip in egg, then coat evenly with Parmesan mixture. Arrange the well-coated sticks on the cooling rack and spray the top of each salmon stick lightly with nonstick spray.

Bake until the fish is cooked through and the coating is golden and crispy, 8 to 10 minutes. .

To make the dipping sauce, place the avocado, yogurt, lemon zest, lemon juice, tarragon, honey, Dijon mustard, salt, and pepper to taste in the bowl of a mini food processor. Process until smooth, stopping a few times to scrape down the sides of the bowl. Season with additional salt and pepper to taste.

Serve avocado dipping sauce with the salmon sticks.

Notes

Omega-3 Fatty Acids: 2,900 milligrams

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Do you have a favorite salmon recipe? Tell me about it.

I brought leftover salmon sticks to an end-of-the-summer picnic on the beach. Served it cold and it was a huge hit!

Raise your hand if you’re a fan of cilantro? I’m lucky, because everyone in my family loves it!

Don’t let grilled corn intimidate you. It’s actually quite easy. Sara walks you through the technique in her cookbook. Basically, you preheat your grill to medium-high, brush the corn cobs with oil, and then pop them on the grill. Turn the corn often for about 10 minutes until they’re cooked and slightly charred. Easy!

Want to learn how to make this recipe? Read on for the instructions, and if you’d like to enter for a chance to win a copy of Taco! Taco! Taco!, then head on over to the Show Notes from my podcast this week.

Here's what Sara has to say about why she created this recipe: "If you're lucky, you've tried elotes, or grilled ears of corn topped with mayo, chili powder, cheese, and a squeeze of lime juice. Delicious, right? Well, you know I had to make a taco out of that, so welcome to my taco version of elotes."

Ingredients

4 ears sweet corn, husks and silks removed

2 teaspoons vegetable oil

For the sauce and corn:

1 ripe avocado

2 tablespoons extra virgin olive oil mayonnaise or other mayonnaise

2 tablespoons fresh lime juice

½ teaspoon chili pepper

¼ teaspoon kosher salt

¼ teaspoon freshly ground black pepper

⅓ cup crumbled feta or cojita cheese

½ small red onion, finely chopped

1 cup cilantro, roughly chopped

For the tacos:

½ cup toasted pepitas (pumpkin seeds)

½ cup radishes, thinly sliced

1 cup chopped tomatoes

8 hard taco shells, warmed

Instructions

To cook the corn: Preheat the grill to medium-high heat or set a grill pan over medium-high heat. Brush the corn with oil and grill, turing corn often, to cook and char, about 10 minutes. Remove from the grill or grill pan and set on a plate to cool. Once cooled, cut the corn from the cob and place in a medium bowl.

To make the sauce and corn: Mash ½ of the avocado in a small bowl and then add the mayo, lime juice, chili pepper, salt, and pepper. Add the sauce to the bowl with the corn, along with the cheese, red onion, and cilantro. Toss to combine.

To make the tacos: Serve corn mixture in warmed taco shells and top with pepitas, radishes, and tomatoes. Slice the remaining avocado and use as garnish, along with any leftover cilantro.

PREP TIP: Remove the corn from the cob by holding the cob upright inside a shallow bowl. The smaller end should be facing the ceiling and the larger end should be resting on the bottom of the bowl. Using a sharp knife, cut downwards on the cob to remove the kernels. Continue around the cob until all of the corn is off.

ALTERNATE COOKING INFORMATION: Set a heavy non-stick pan, such as a cast iron skillet, over medium-high heat. Add the oil. Once hot, add 3 cups drained, canned corn (pat corn dry for best results) and cook, stirring occasionally, until corn is charred, about 10 minutes. Proceed with recipe as above.

RECIPE NOTE: Looking for additional protein? You could easily add a can of garbanzo or pinto beans or even cooked shredded chicken to this dish.

COOKING TIP: To toast the pepitas, place them in a skillet set over medium heat. Cook the pepitas, shaking the pan occasionally to prevent them from burning, about 3 to 4 minutes.

I received compensation from the Egg Nutrition Center for creating this recipe and post. All opinions are my own.

I’ve always loved ‘eggs for dinner,’ and these nourishing, flavor-filled Scrambled Egg Tacos with Cilantro Lime Pumpkin Seed Drizzle are no exception. They’re so easy to make that even when you’re on the go and in a hurry, you can assemble them quickly. No muss, no fuss! Set out the tortillas, scrambled eggs, and a medley of toppings—avocado, green onions, cilantro, toasted pumpkin seeds—and let everyone create their own.

Eggs are affordable, nutritious, versatile, and the perfect solution to your dinnertime woes. No time? No problem. Eggs cook up quickly, so they can be on the table in a matter of minutes. Eggs are small, but they pack a powerful nutrition punch. One large egg has just 70 calories but an impressive 6 grams of protein and 13 essential nutrients including vitamin D, choline, and lutein.

If you’re looking for a way to get your kids into the kitchen to help with the dinnertime prep, this recipe provides ample opportunity to engage pint-sized sous chefs. They can help you crack the eggs, whisk them in a bowl, add the milk and cheese, and they can certainly help to build their own tacos once everything has been laid out.

When it comes to eggs, I’m pretty enthusiastic. In fact, a few months back, the Egg Nutrition Center invited me to become one of their Egg Enthusiasts. As an #EggEnthusiastic, I share news about new egg research, share egg-inspired recipes that I discover online, and create original recipes like these eggs-for-dinner tacos.

When I tested the recipe earlier this week, my boys devoured them the second they were assembled (well, actually, after I took photos!), and I have a hunch your kids will love every bite as well. To make the recipe, start with the cilantro drizzle (AKA the secret sauce). You can make it the day before, cover, and store in the fridge.

The “drizzle” can do double duty as a sauce for the tacos and a salad dressing the next night if you’ve got any left over. To make it, I use my mini food processor to puree fresh cilantro and basil, lime zest and lime juice, garlic, honey, and extra virgin olive oil. I also add toasted pumpkin seeds for added nutrition (they contain fiber and iron) and a subtle crunchy texture.

Once the sauce is complete, set it aside and get cracking (pun intended) on the taco filling. Heat a stack of 8 to 12 soft corn tortillas according to package directions and then set aside and keep warm. Prep a medley of toppings: fresh cilantro leaves, diced avocado, thinly sliced green onion, arugula, toasted pumpkin seeds, and reduced-fat shredded cheese. Set out a taco bar with the cilantro sauce, tortillas, and toppings.

The final step for your eggs-for-dinner tacos is the filling itself. Simply scramble up 8 eggs with milk, reduced-fat shredded Cheddar cheese, and salt and pepper to taste. Dinner is pretty much done!

I've always made tacos with crunchy taco shells. But recently, I've been on a bit of a jag with soft corn tortillas. You can heat them individually in a skillet or zap a stack in the microwave. Corn tortillas lend a lovely, slightly sweet flavor to the creamy textured scrambled egg filling. Depending on each family member’s age and appetite, plan for 2 to 3 tacos per person.

Place the olive oil, cilantro, basil, pumpkin seeds, lime zest, lime juice, honey, and garlic in a mini food processor or blender, and process until everything is pureed. Season with salt and pepper to taste and add more herbs as desired. Pour into a small bowl, cover with plastic wrap, and set aside.

Warm the corn tortillas according to package directions. Cover and set aside.

Assemble optional toppings in small bowls and arrange on the kitchen counter or table or wherever you plan to build your tacos.

Place the eggs, cheese, and milk in a large bowl and whisk until well combined.

Coat a large nonstick skillet with nonstick cooking spray and place over medium heat. Add the egg mixture. Use a large spatula to pull the eggs across the skillet as they set. Break up into small pieces. Continue cooking until the eggs are cooked through, 2 to 3 minutes. Transfer the cooked eggs to a warmed bowl.

To assemble, let everyone create their own tacos as they go. For me, I like to arrange a few arugula leaves on the warmed taco. I then top it with the scrambled eggs, all the other optional toppings, and 1 to 2 teaspoons of the cilantro drizzle.

Why order Chinese takeout when you can make this nourishing stir-fry from scratch? Filled with succulent shrimp, crisp/tender broccoli, and a flavor-filled stir-fry sauce, it’s a recipe you’ll want to make again and again. And it’s low-FODMAP friendly for those suffering from IBS.

Shrimp & Broccoli Stir-Fry

You’ll find this recipe in The Low-FODMAP Diet Step by Step by Kate Scarlata, RDN. Kate was recently on my podcast talking about irritable bowel syndrome and the low-FODMAP diet. Her book provides a personalized plan to relieve the symptoms of IBS and other digestive disorders, and it’s filled with 130 delicious (not depriving) recipes. This stir fry caught my eye because I’m a huge fan of seafood and it showcases how flavorful the low-FODMAP diet can be. To learn all about FODMAPs, I encourage you to listen to my podcast with Kate and to visit her website. It’s filled with resources, shopping lists, food product recommendations, and lots more.

Kate recommends you have rice already cooked for this recipe. And she and her co-author, Dede Wilson offer this tip for making your own shrimp stock: Buy your shrimp with the shells on, peel the shrimp, and place the shells in a small saucepan along with ¾ cup water. Bring to a boil and simmer for 5 minutes. Drain out ½ cup of the stock and use in the recipe. (Recipe from The Low-FODMAP Diet Step by Step.)

Whisk your choice of the stock or water, soy sauce, cornstarch, red pepper flakes, and sugar together in a small bowl until combined; set aside.

In a wok or large skillet, heat the vegetable oil over medium heat. Add the ginger and stir fry for about 1 minute. Increase the heat to high, add the broccoli, and stir fry for about 2 minutes, or until the broccoli begins to soften but is still crisp and bright green.

Add the shrimp to the skillet and stir fry for about 30 seconds, or until they just begin to turn pink. Add the stock mixture and keep tossing and stir frying until the shrimp are just opaque and the sauce has coated the shrimp and broccoli and has thickened, for about 1 minute more. Drizzle with the sesame oil, if using, sprinkle with the scallion greens, and serve immediately.

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If you’re suffering from IBS, this recipe fits right in with a low-FODMAP diet. But even if you’re not, it’s still a delicious and nourishing recipe you can make for your family.

These pork and vegetable kabobs cooks up quickly on the grill. They’re made with lean pork loin and summer veggies, including zucchini and bell peppers. Try making them for your next cookout or barbecue.

I used a pork loin roast for this recipe, one of the eight cuts of pork that meet the USDA’s guidelines for lean. They’re “lean” because they contain less than 10 grams of fat, 4.5 grams of saturated fat and 95 milligrams of cholesterol in a 3-ounce portion. Thanks to the way pigs are bred and raised today, pork has 16% less fat and 27% less saturated fat than the pork of my youth.

One of the most interesting things I learned recently and something I dish about on this week’s All About Pork podcast, is that 145°F is now considered a safe internal cooking temperature for pork. When cooked to that temperature, your pork will be medium-rare and slightly pink, and that’s AOK. A temperature of 160°F is considered well done.

Tune in to this week’s podcast with dietitian and fifth generation farmer, Charlotte Rommereim, RDN for all things pork.

Kabobs are super fun for kids to help make ... and eat. This recipe was created by my friends over at Pork.org, and you can find the original version on Yummly. I used red and orange bell peppers for this recipe, but any color combo will work just fine. If you're using wooden skewers, make sure you soak them in warm water first for at least 30 minutes so they don't burn. (I used a slightly larger roast, so my yield was about 9 kabobs.)

Prepare outdoor grill for direct medium-hot grilling. For a gas grill, preheat grill on high. Adjust temperature to 400°F. For a charcoal grill, build fire and let burn until coals are covered with white ash. Spread coals and let burn for 15 to 20 minutes.

Whisk vinegar, 1 teaspoon salt, and red pepper flakes together in large bowl. Whisk in oil. Add basil, oregano, and garlic. Add pork loin and toss to coat. Let marinate 2 to 4 hours in the refrigerator. (If you're in a rush, you can marinate for a few minutes.)

Add a healthy twist to classic meatballs and spaghetti with these flavorful turkey meatballs with zucchini noodles (AKA zoodles). This recipe comes from Joy Bauer’s cookbook, From Junk Food to Joy Food: All the Foods You Love to Eat … Only Better.

Joy and I dish about this recipe on Episode 30 of the Liz’s Healthy Table podcast. Tune in to hear about my tiny tweak (hint: I used Herbs do Provence for a big flavor boost) and why Joy and her family (and now mine) love the recipe so much.

Every time I cook this recipe makeover of Joy’s, I’ll be thinking about my recent kitchen makeover.

Tim and I decided to paint our kitchen cabinets white, which of course, opened up Pandora’s Box. From there, it made sense to replace the dark counters with something a lot lighter, rip out the old tile and replace it with a simple white subway, and paint the walls. In the midst of the chaos as I was arranging my interview with Joy, I cooked up her zucchini linguini and turkey meatball recipe. You could say that I christened my kitchen with Joy’s zucchini linguini and meatball recipe!

Thankfully I still had a working kitchen at the time, albeit a messy one. And here’s my almost-finished kitchen 😉

Joy says that using zucchini "noodles" instead of traditional pasta helps drive down calories and carbs while beefing up the fiber and nutrients. Prepping flavorful meatballs with lean ground turkey and heart-healthy oats makes this dish a better-for-you comfort food. And because this recipe yields a big batch of meatballs, you'll have plenty left over for future lunches and dinners. The recipe makes 34 meatballs, but you only need 16.

To make the meatballs, combine the onion, carrot, garlic, Parmesan cheese, Italian herb blend, salt, pepper and red pepper flakes in a large mixing bowl.

Add the ground turkey, egg and oats. Mix until the ingredients are well combined.

Shape the meat mixture into about 34 meatballs, about 1½ inches in diameter and carefully place them one at a time into a large pot with the marinara sauce. Do not stir; stirring will cause the meatballs to break apart. Do not worry if some of the meatballs are not completely submerged in the sauce. Cover the pot and simmer on medium-low heat for 20 minutes.

Remove the lid and gently stir the meatballs to thoroughly coat them with the sauce. Continue to simmer, uncovered, for an additional 20 minutes.

To make the zucchini linguine, while the meatballs are cooking, cut off the ends of the zucchini and julienne using a spiral slicer to create noodle strands. (You can peel the zucchini or leave the skin intact.) If you don’t have a spiral slicer, use a vegetable peeler or knife. Wrap noodle strands in a few layers of paper towels and squeeze to remove some of the moisture.

Liberally coat a large skillet with nonstick oil spray and warm mover medium heat. Add the zucchini linguine, garlic powder and onion powder, and sauté for 2 minutes. Season with salt and pepper. Drain the liquid and divide among 4 plates. Top each plate with 4 meatballs and the sauce.

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Hop on over to the Show Notes from this week’s show to enter to win a copy of, From Junk Food to Joy Food.

Brighten up winter with this sweet and savory recipe for roasted Acorn Squash with BBQ Beef & Pomegranate Arils. Made with acorn squash, lean ground beef, barbecue sauce, and fresh pomegranate arils, this fast, family-pleasing recipe celebrates the best of winter produce.

I’m a sucker for winter squash. For me, the season usually starts with delicata squash, moves quickly to spaghetti and butternut, and continues through the season with roasted acorn squash. When roasted, winter squash turns tender and sweet, and it’s easy to prepare. Slice in half, scrape out the seeds, rub with oil and salt and pepper, and roast. (Check out this handy how-to guide for slicing acorn squash on the kitchn). After it’s roasted, you can stuff acorn squash with just about anything, including this sweet and savory combo of lean ground beef, bbq sauce, fresh parsley, and pomegranate arils.

Here in New England, winter produce isn’t as plentiful as the spring, summer, and autumn bounties, but there are still plenty of nutrient-rich fruits and veggies to choose from during the cold winter months. For this recipe, I combined the naturally sweet flavor of roasted acorn squash with fresh pomegranate arils, also known as the “jewel of winter.” I love that!

The addition of pomegranate arils is like the icing on the cake, adding a pop of color (they remind me of Christmas tree ornaments), natural sweetness, a little bit of crunch, and good nutrition including fiber, antioxidants, and vitamin C. For ease and convenience, I buy the ready-to-eat pomegranate arils.

This recipe is easy peasy. A lot of my blog readers and podcast listeners ask me for quick and easy family recipes, and this weeknight dinner fits the bill. Plus, it's gorgeous, which should entice everyone at your table. The sweetness of the roasted squash, pomegranate arils, and barbecue sauce are a nice complement to the savory flavor of the beef.

Preheat the oven to 400°F. Line a rimmed baking sheet with aluminum foil and lightly coat with nonstick cooking spray.

Brush the insides of the hollowed out squash with 2 teaspoons of the olive oil, and season with a few pinches of salt and pepper. Place, hollowed side down, on the prepared baking sheet. Place in the oven and bake until tender, 35 to 40 minutes.

While the squash is in the oven, heat the remaining 1 teaspoon of oil in a large nonstick skillet over low heat. Add the garlic and cook, stirring frequently, until golden and fragrant, 30 seconds to 1 minute. Add the meat, raise the heat to medium high, and cook, breaking up the large pieces, until no longer pink, about 5 minutes. Drain excess fat.

Stir in the parsley and barbecue sauce, and season with salt and pepper to taste.

Remove the cooked squash from the oven. Fill each squash "bowl" evenly with the meat mixture. Top each with 1 tablespoon fresh pomegranate arils, and serve with additional arils and chopped parsley on the side.

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This healthy stuffed acorn squash recipe would be perfect for a busy weeknight or delight guests during the holidays. It’s pretty versatile, don’t you think?

Add a flavorful twist to meatballs by simmering in a tangy, bright tomatillo-guajillo chile sauce, and add delicate diced zucchini for a pop of color and good nutrition. If you love meatballs, these Mexican meatballs will go over big time with your family!

This recipe comes straight from the pages of Mexican Today, a gorgeous new cookbook by PBS cooking show host, Pati Jinich. I met Pati, her husband, and two of her three sons last summer when she was out on Nantucket teaching at the Nantucket Culinary Center. Pati grew up in Mexico, and her passion for demystifying Mexican cuisine and bringing its vibrant, fresh ingredients from her kitchen to yours shines through in every recipe she creates.

On the show, we dish about Pati’s recipe for Asparagus, Mushroom, and Goat Cheese Enchiladas with Pine Nut Mole Sauce and this recipe for Meatballs in Guajillo Sauce shared below. And she calms my nerves about cooking with chiles (they’re not all spicy) and sheds surprising new light on mole sauce (they’re not all made with chocolate).

I made both recipes for a dinner party last weekend and everyone, even my pescetarian husband, loved every bite. My boys were not around for the party, but knowing their taste buds, they would have eaten both dishes happily.

Pati says there are two secrets to this dish. The first is to use two kinds of meat. I ended up using lean beef and lamb with great results. She also recommends simmering the meatballs in the tangy, lively sleek, and glossy guajillo sauce. And I will say that the chile sauce is surprisingly mild, which is just the way I like it. You can serve this dish like I did as a soup or serve over rice or with beans or corn tortillas on the side.

Ingredients

6 dried guajillo chiles stemmed and seeded

2 pounds tomatillos, husked and thoroughly rinsed

3 garlic cloves

Kosher or sea salt

3 tablespoons canola or safflower oil

1¼ cups finely chopped onions

1 pound ground veal

1 pound ground pork

½ cup unseasoned bread crumbs

1 large egg, lightly beaten

¼ teaspoon freshly ground black pepper

3 cups chicken broth

2 epazote sprigs (or 4 dried leaves) or cilantro sprigs, optional

1 pound zucchini, cut into ¼-inch dice

Instructions

Heat a comal or large skillet over medium heat. Add the chiles and toast, turning often, until they are deeply browned and you can smell the chile fumes, about 2 minutes. Transfer to a large pot or casserole, add the tomatillos and garlic, cover with water, and bring to a boil over high heat. Reduce the heat to medium and simmer until the tomatillos are thoroughly cooked, their color has changed from bright green to olive, and the guajillos have plumped up and rehydrated, about 12 minutes. Drain.

Transfer the tomatillos, garlic, and chiles to a blender and allow to cool slightly, then add 1 teaspoon salt and puree until completely smooth.

Rinse out and dry the casserole, and set over medium heat. Add the oil and heat until hot. Add 1 cup of the onions and cook until they are tender and the edges have just begun to brown, about 5 minutes. Add the tomatillo puree, cover partially, as the thick sauce will sear and sputter, and simmer for 7 to 8 minutes, until the sauce has thickened and darkened.

Meanwhile, combine the meats, bread crumbs, egg, the remaining ¼ cup onion, ½ teaspoon salt, and the pepper in a bowl and mix together well.

When the tomatillo puree has cooked down, stir in the broth, scraping the bottom and sides of the casserole to incorporate any sauce sticking to the surfaces of the pot. Place the meat mixture and a small bowl of water next to the casserole. Wet your hands and start shaping the meat into approximately 1½-inch balls. Gently drop the balls into the sauce as you form them. When all of the meatballs have been added to the sauce, add the epazote or cilantro. Simmer, uncovered, for 30 minutes.

Stir in the zucchini and simmer for another 5 minutes, until t he zucchini is just tender. Serve hot.

If you’re trying to incorporate more seafood into your family’s diet, give this recipe for Teriyaki Salmon, Snow Peas, and Carrot Packets a try.

A flavorful mix of light teriyaki sauce, brown sugar, sesame oil, and ginger blanket the fish and the crisp vegetables, and by cooking the fish and veggies in foil packets, this recipes doesn’t even dirty a pan!

Salmon is rich in omega-3 fats, which research shows are good for heart, eye, and brain health, and it’s versatile. You can bake salmon in foil packets like I’ve done here, toss it on the grill, mix into savory salmon cakes, or transform into easy weeknight sheet pan dinners.

Nearly 30 thousand studies have investigated the health benefits of omega-3 fats. Omega-3 fats (especially the long-chain EPA and DHA omega-3s) can improve the health of your family, and eating seafood is the easiest way to add these beneficial fats to your diet. If you read my blog, you know by now that I’m more ‘apron than lab coat,’ so rather than dig deep into all of the studies, consider these research highlights:

Eye Health: The body’s highest concentration of DHA omega-3s are found in the retina of the eye. DHA is important for visual development in infants and overall good eye health throughout a person’s life.

Visit AlwaysOmega3s to discover how much omega-3 fats you need each day. And tune in to this week’s show for even more info!

I love these teriyaki salmon packets for so many reasons. For starters, the vegetables retain a bit of crispness after cooking, which is something kids prefer. (Just say no to mushy vegetables.) And the flavor of the slightly sweet, slightly salty sauce offers balance to the richness of the salmon.

To add fun to the meal, have your kids sprinkle toasted sesame seeds on top. And if eating the cooked fish right out of the packets adds some adventure to the meal, then by all means, go for it!

Steaming fish in foil packets makes for easy cleanup, and this recipe literally takes just five minutes to assemble. Simply slice a carrot into thin “matchstick” strips and arrange on aluminum foil with sugar snap peas (for convenience, I purchased a bag of pre-washed and trimmed snow peas), skinless salmon fillets, and the teriyaki mixture. Eighteen minutes later, dinner is served.

October is National Seafood Month, so now’s the time to focus on fish. Need more ideas? Check out my recipe roundup featuring 57 healthy and delicious seafood recipes from some of my favorite healthy food bloggers.

I've made this recipe with sugar snap peas, so if you prefer them to snow peas, make the switch. And by all means, experiment a bit. Try shrimp or cod and sub the carrots with thin slices of red bell pepper. And toss some cilantro on top if want a bit more zing.

Cut four 14-inch square pieces of aluminum foil. In a bowl, whisk together the teriyaki sauce, brown sugar, sesame oil, ginger, and cornstarch until well blended.

Lay the snow peas and carrots in the center of each piece of foil. Lay the salmon on top of the vegetables and season with salt and pepper. Spoon the teriyaki mixture evenly over each piece of salmon. Seal each packet by bringing up the sides and folding the top edge over twice. Seal the edges in the same way.

Place the packets on a baking sheet and bake until the fish is cooked through and the vegetables are tender, about 18 minutes. Open the packets (be careful of the steam!), place the salmon on individual plates, top with the vegetables and sauce, and serve. Top with toasted sesame seeds as desired.